Deep breathing relaxation method
Recommended index: ★★★★★★★
Features: quick effect and the easiest to do.
There are three preparation postures for breathing relaxation: sitting posture, lying posture and standing posture.
[Reprint] (Recommended) Three most commonly used relaxation training methods [Reprint] (Recommended) Three most commonly used relaxation training methods [Reprint] (Recommended) Three most commonly used relaxation training methods
Sitting posture: sitting on a stool or chair, with tall and straight body, miniature abdomen, back not on the back of the chair, feet touching the ground shoulder-width, eliminating distractions and eyes slightly closed.
Lying posture: lying on the bed or sofa smoothly, with your feet straight and close together, your hands naturally straight at your sides, eliminating distractions and closing your eyes slightly.
Standing posture: stand on the ground, with your feet shoulder-width apart, your hands drooping naturally, and your eyes closed slightly.
Specific practices:
Breathe through the nose and inhale through the abdomen. Shoulders droop naturally, close your eyes slowly, then breathe in slowly and deeply, hold your breath for 2 seconds for a long time, and then exhale slowly. I want to give some hints and instructions according to the rhythm of breathing: "Breathe in … Breathe in … Breathe in … Breathe in … Breathe in … Breathe in … Repeat this breath twice a day for 20 times. Although this method is very simple, it often plays a certain role. If you are nervous or don't know what to do, take a deep breath and relax first.
Imagination relaxation method
Recommended index: ★★★★★
Features: not difficult, quick effect.
Imagination is one of the most commonly used techniques in psychological counseling and therapy, and it is usually combined with other methods, such as suggestion and association. Imagine the most comfortable, cozy and relaxing situation, usually at the seaside. For example:
"I am quietly lying on the beach, and there are no others around; I felt the warm sunshine, touched the sand on the beach under me, and felt extremely comfortable all over; The sea breeze is blowing gently, with a faint smell of the sea. The waves beat against the coast and sang their own songs rhythmically; I lay quietly, quietly listening to the eternal waves ... "
Pay attention to the use of tone when relaxing others. Imagine yourself, relax and meditate in your mind. The rhythm should be gradually slowed down. As you breathe, actively imagine the situation, try to imagine it concretely and vividly, and make full use of the five senses to feel it. Imagine ways to relax. Beginners can do it under the guidance of others, or they can do it by self-suggestion or recording according to your personal situation.
Relaxation training from tight to loose
Recommended index: ★★★★
Features: the most effective but also the most difficult to learn.
Step essentials: the order of relaxation: head-arm-trunk-leg. Of course, this order is not unbreakable, and you can choose the appropriate relaxation order according to your hobbies. You can practice twice a day during the holiday, and it will have obvious effect if you persist for half a month.
1. Relax your head:
Step 1: frown, just like when you are angry. Hold 10 second (you can meditate at a constant speed to 10), and then gradually relax. When relaxing, pay attention to the feeling different from that when the muscles are tense, that is, a little fever, numbness and weakness, as if "lifeless".
Step 2: Close your eyes and do eye movements. First, turn your eyes to the left as far as possible, hold for 10 second, and then relax again. Then let both eyes turn to the right as far as possible, and hold for 10 second before resuming relaxation. Then, let the two eyeballs rotate clockwise once, and then relax. Then, let the eyeball rotate counterclockwise for a week, and then relax.
Step 3: Wrinkle the muscles of the nose and cheeks (you can grit your teeth, make the corners of your mouth as wide as possible, and bulge your cheeks as if you are working hard in extreme pain), keep 10 seconds, and then relax.
Step 4: Close your lips tightly, make your lips tense, keep this posture for 10 second, and then relax.
Step 5: Tighten the jaw muscles, keep this posture for 10 second, and then relax.
Step 6: press your tongue against the upper jaw to make your tongue tense, and relax after 10 seconds.
Step 7: Swallow to make the back of the tongue and throat tense, but be careful not to swallow this action completely 10 seconds, and then relax.
2. Neck relaxation: bend your head hard, keep your chin against your chest for 10 second, and then relax. Experience the feeling of relaxation.
3. Relax your arms: put your hands flat on the sofa armrest, palms up, make a fist, make the muscles of your hands and forearms tense, hold for 10 second, and then relax. Next, bend both forearms to the back arm to make the biceps of both arms tense, and relax after 10 seconds. Then, straighten your arms outward and tighten your triceps. Hold for 10 second, and then relax. Every time you relax, you should pay attention to the feeling of muscle relaxation.
4. Shoulder Relaxation: Suspend your arms above the armrests on both sides of the sofa, lift your shoulders as far as possible in the direction of your ears, keep this action for 10 second and then relax. Pay attention to experience fever and severe relaxation. Do the next step in 20 seconds.
5. Back relaxation: bend your back hard, make your chest and abdomen protrude into a bridge as much as possible, hold for 10 seconds, and then relax. After 20 seconds, expand the shoulders backward, make the shoulders close as much as possible, and make the back muscles tense. Hold on for 10 seconds and then relax.
6. Chest relaxation: The shoulders are close together forward, and the muscles around the chest are tense. Feel the tension, hold it for 10 second, then relax, and the chest feels a comfortable and relaxed feeling. Do the next step in 20 seconds.
7. Abdominal relaxation: Raise your legs and tighten the muscles around your abdomen. Hold your chest at the same time, keep this action 10 second, and then relax. Pay attention to the feeling of abdominal changes from tension to relaxation. Do the next step in 20 seconds.
8. Hip relaxation: put your legs straight and flat on the ground, and press down the two calves and heels of your legs hard to make your hips nervous. Hold this position 10 second, and then relax. After 20 seconds, clamp both hips hard to improve the pelvic position as much as possible, and relax after 10 seconds. At this time, you can feel the hip muscles start to heat up. And there is a heavy feeling.
9. thigh relaxation: tighten your legs and let your heels leave the ground 10 seconds later. After 20 seconds, straighten your legs and tighten your knees, just like putting a coin between your knees. 10 seconds later, relax. Pay attention to experience a slight fever and relax.
10. Leg relaxation: Bend your legs upward toward your knees to make the calf muscles tight, and then slowly relax after holding for 10 second. 10 10 seconds later, do it backwards. Bend your legs forward and down hard. Hold 10 second, and then let go. Pay attention to experience the elimination of tension.
1 1. Toe bone relaxation: slowly bend your toes up and down, keep other parts still, hold 10 second, and then relax. After 20 seconds, do the opposite, bend your toes down, hold 10 seconds, and then relax.
At this point, the whole relaxation action is completed. When all the muscles are relaxed, you can continue to give instructions: I feel very quiet and relaxed now ... very quiet and relaxed ... I am relaxed all over ... (then instruct the teacher or count from 1 to 50 and open your eyes).
Note: When relaxing, the instructor or himself should give some instructions and hints. For example, when the arm is relaxed, you can give such instructions: extend your right hand; Clench your fist and hold it hard, as if to crush something. Pay attention to the feeling of arm tension (concentration and muscle tension) ... Go on ... Hold on (keep nervous) ... Okay, relax ... Now I feel my arm is very relaxed. ...
Relaxation training is relatively simple, and everyone can use it to adjust their stress well.